Workout of the Day
A.
Three sets of:
Deadlift x 5 reps
(work heavy, but not max effort)
Rest 10 seconds
Tall Box Jump x 1.1.1.1.1
(rest 5-10 seconds between jumps – goal is height)
Rest 3 minutes
B.
Take 10-12 minutes to build to 85-90% of your 1-RM Clean & Jerk.
C.
Complete as many reps as possible in 3 minutes of:
155/105 lb Clean & Jerk
(treat these as ground to overhead anyhow – power clean and jerk is fine)
D.
Three attempts at:
Handstand Walk x Max Distance
Rest as needed
Solid work yesterday guys….My thesis report and a math test got the best of me! No time to workout at all! I kinda mishmoshed today and yesterday together since I’m going to try c&j’ing in the afternoon since it hasn’t been sucessful at 5am lately!
A: Rounds 1-3 at 215×5 for DL…grip felt smoked but the DL felt ok. Box jumps I did 38″ for first two then did 40″ for the last one…I love box jumps haha!
B&C Later
A from yesterday:
4+62….woah those push-ups got hard! DU’s unbroken in rounds 1-4, missed on 10 in #5 then regrouped to get the last 50. T2B felt easy today but it was a fight to keep a hold for 12-15 grip wise. Pushups felt so easy in round 1 then for the rest I tried to stay with sets of 10 but I would do 10 then quick sets of 5 for the last 2 rounds.
D: I think our gym is about 25m and I made it a little less than halfway each time…haha these are def. not a strongpoint! It was much easier when I didn’t have so much ass to balance out when I was little!
Good job, Casey!!
That’s a LEGIT jump Casey! Well done!
I know this isn’t prescribed today and I’ll post my workout later on, but just a question of help please;
My brother is a strong crossfitter. His gymnastics are good, Muscle ups, T2B, HSPU, HS walks etc etc are all very good but he has major problems with L-sits… about 2 months ago he couldn’t even do 1 second, after 2 months of practice he’d be lucky to get 3 seconds.. anyone got any good progression exercises to help?
Thanks
CJ would be able to help a lot more, but you might look at hamstring flexability and hip mobility.
How are his lifts and shoulder mobility? I would just wonder if it’s core stability or shoulder stability that limit him on an L-sit?
Good questions from Link and Casey. As with most things, answer is “it depends.” You’d need to screen him for various things.
If I had to guess based solely on my experience with athletes walking into my gym, I would look first at his hamstrings and hips. If he’s super tight, his hip flexors won’t be able to overpower the opposing restrictions.
Been following the blog for a while so I figured I’d start posting….
A. All sets at 385# Deadlift and 44″ box jumps (Highest I could get). Made sure not to walk into the box jumps but still started my jump kind of far from the box.
B. Worked up to 225#, been tweaking my form on olympic stuff and has been frustrating of late.
C. 29 Reps, I used to always come forward and do each rep on my toes essentially when moving fast on these, tried to catch clean and push from heels which changed up my rhythm a bit.
- Any tips on butterfly chest to bars? I have a very good regular butterfly but can’t seem to get these at all?
I am also curious as to how the open WODs are going to be integrated into the programming as they are release?
CJ mentioned this past weekend that the Open wods will be programmed in on Saturdays, but they will simply be part of the training as the goal is to get ready for Regionals.
Hit it hard Mon/Tues/Wed, rest Thurs, Oly work on Friday, and then use the Open workout for the Saturday tester.
Thanks, I assumed something along those lines. Might do a run-through as well on Thursday as I feel like two attempts at the WODs can make a big difference.
Welcome to the community Brendan! Glad to see you on here. The crew will do a good job of helping to encourage you and make sure you get a good push.
Link answered the question about the Open well. There is a chance, depending on the workout released by HQ, that we will perform the Open workout on Wednesday as well as Saturday, but I wouldn’t count on it.
Possibly better addressed in a more public forum than late at night, but I am a strong proponent of training for Regionals. If you don’t make the top 60 males in the region performing the Open workouts only once a week your chances at Regionals are pretty bleak anyways. And if that’s the case, you will likely get more bang out of training hard for Regionals (whether you make it or not), and then beginning the off-season program in May/June to begin to prepare to be at your best for upcoming competitions. If you’re just chasing the next upcoming thing all the time, it’s really tough to make meaningful progress in the long term.
Just my two cents . . . but I would discourage adding the Open workout on your Rest day.
Does any one have any suggestions on how I can improve my handstand pushups and handstand walk? At the moment my handstand walk is non existent and depending on the day I’m only able to complete 4 – 7 handstand pushups in succession. I’m looking for some tips on how I can improve. Maybe some one has a workout I could supplement in designed to improve performance in these areas. They are definitely my biggest weaknesses at the moment. Any suggestions would be appreciated, thanks in advance.
My guess would first be a weak upper back and/or triceps…but what fails first after a max set? For me it tends to be triceps and usually my left first so i suppliment some CGBP for my triceps and DB rows to keep the upperback strong.
Carl Paoli has some really good progressions, Andy. Casey S I agree with you on the DB Rows. Ultimately, Andy, it boils down to practice. Don’t focus on what you can do well. Give extra attention to things you struggle with.
I have LOTS of suggestions Andy, but there are so many potential factors that I cannot provide you with a meaningful answer. I like bits of what both Casey and Joel said. There is nothing wrong with some good ol’ fashion isolation exercises to help develop specific weaknesses (skull crushers, for example, can be extremely effective in helping athletes improve handstand push-ups). But we don’t know for sure that your triceps are weak. Could also be postural, positioning, movement mechanics, etc….
Joel is spot on also . . . Practice! It’s not the only answer. If your issues are postural or poor mechanics, just doing more is not going to solve the problem. So unfortunately, I think we can only provide you with some potential answers . . . not definitive answers. Hope that helps a bit.
As far as handstand walks, you might start with Wall Runs. Here is a video
http://www.youtube.com/watch?v=1okSA32sFWs
You can also progress these by facing away from the wall, and then slowly start by performing a wall-facing run, and then slowly trying to move off the wall to walk forward. Give it a shot and let us know if it’s helping!
Looking forward to tracking your progress.
Thanks for the suggestions from everyone. I came across crossfit invictuis about three months ago after several recomendations.
Your training blogs has surpassed my expectations. I’ll be sure to let you know how it goes. Thanks again for taking time to respond.
Another day where I did not feel 100% fired up to train, but still felt like I got in some good training anyway. I think I just need to get a little more rest the next 2 days than I have been and I will be back in the groove.
A. 315/41″, 325/44″, 325/44″
I kept losing my grip with my right hand today, so I stayed with a weight that I could get unbroken/touch & go. Felt pretty good on the box jumps. All reps were with no walk/run up. Probably should have pushed it more the last set. My best is 48″
B. 195 (the gridle was not hot)
C. 25 Reps. Frustrated a little with this. Really felt like I should have been able to get 30 or close to it, but was not to be today. Much like clean and jerk, the technique was not flowing very well.
D. Best effort was probably about 5 feet over many attempts (basically practiced them for 10 minutes). These are going to take me a while to get.
Part A.)
Deadlift: 315-315-315
Box Jump: 36″, 36″, 36″
-36″ was the highest box we have, so instead of taking the 10sec rest in between I just basically did bounding box jumps. This height is still pretty easy
Part B.)
135-155-175-195-215-230
-Did not feel to great, my hamstrings and quads felt tired
Part C.) 25reps
-Really wanted 30 and think I could’ve gotten it but just like part B my hamstrings just felt off. My legs just weren’t there today.
Part D.)
8yds-10yds-12.33yds
-Felt a lot better as I did more attempts. I think I’m starting to get a feel for this.
A:
Deadlift: 330-352-352
Box jump: 44″-45″-47″
B:
135-155-180-205-225
C:
20 reps
Really disappointed with this, no dropping bar though!
D:
Average 10m every time, only distance available in our gym!
Looks like everyone is putting up some great numbers and improving their HS walks as well. For you Andy, I would practice hollow body positions lying on the ground (facing both up and down). Then practice that on the wall both facing towards and away. Then practice it freestanding along with your turnouts so you’ll feel comfortable when walking. Hope that helps!
A.
DL/BJ 315/40″, 345/42.5″, 375/45″
B.
C&J 135, 165, 195, 225, 240
C.
Surprised myself with a total of 25. Sweet!
D.
Started off rough and improved as time went along. 10′, 4′, 20′
A.
Deadlift 315# x 5-5-5
Box jump 50in x 5-5-5
Played to more conservative this week on the deadlifts. Box jumps felt great! Probably should’ve gone 52 in but wasn’t sure how it would play out with the deadlifts.
B.
285# (hot griddle)
Felt really good here today so I just kept going. PRed my clean and jerk by 20# hit the 285 mark!
C.
31
Was expecting to get more here. Did Grace last week just under 2 minutes so I was thinking maybe 35-40
D.
12-13-15
Shoulders were smoked. Did this right after part C. Should’ve waited just a bit.
Good work on the C&J man, 3 bills is right around the corner!
Congrats on the 20# PR! That is huge jump!
That 285 is looking pretty tough, bro!!
Thanks Fellas! I appreciate that. Just tryina to come up!
HUGE PR!!! Well done Christian!
A) 330/ 40″
B) 225
C) 18.
D) 10 attempts. 0-1m each time.
Such a good night for my jerks! They had no chance to be bad, I pictured beautiful jerks all day!
B: Got 153# my feet were not crazy, and I didn’t have to press it out! The clean was even beautiful, I felt fast tonight. My legs just didn’t have it after it thought for 158#, cleaned it but then they just felt so fatigued I decide to end on a good rep!
C: Either 31 or 32, I wasn’t sure when I got to 27 if I had just done 27 or was doing 27…this was such a mental battle! My legs were burning and grip was smoked, but I just kept telling myself I had to get to 30.
Very productive evening though!
A: 365lbs and 44″ BJ on all sets
B: Worked up to 270, felt very heavy coming out of the front squat.
C: 28 – Pased it far too much at the start, should have gotten as many reps as I could while I was fresh.
D: 24ft – 21ft – 18ft
Don’t know how you and my boy Christian do it, Link. Solid.
5’7
A)
DL:335–355–365. Kept it cool. Just wanted to be smooth.
BJ:40′–43′–43′. Four plates stacked on a 30′ box. Christian, man, I think I can get 50′ as well. Probably not 50′ but 47′. Lol. That’s all we had in the gym.
B)
The power is there, so too is the technique, as I’ve been coached well, but the numbers don’t show it. Power cleans, like thrusters, are the thorn in my side. Anyway!
185–205–215–225. Was going to go for 235 but said the hell with it. I tapped out at 11:30. Started out doing squat cleans. Suprised myself as I didn’t have to squat clean 225. Power cleaned the hell out of that thing.
C)
24.
I’ll take it. I did all singles. No touch and go–I wish. No breaks. Clean/Jerk and back on.
D)
All first attempts. No, ‘oops, I fucked up, let me start over.’ Have some good footage I’ll post on my facebook page. Had to turn a few corners in our boxing gym to get it in. Loving these HSW. God, please let these things pop up at some point in competition.
32m–39m (almost around entire heavy bag rig)–28m (shoulders were a bit tired at this point)
Failed to mention that I did an hour and fifteen minutes of Yoga, not the smartest move, before working out. Felt so not into the wod.
39m?! crushing it homie!
We need to get Joel in a circus show with those handstand walks.
Pre prolo-therapy WOD…Taught my class and had to quickly get a WOD in…
24min On The Min…
Combo 1 – 2 deadlifts @335 + 4 32″ box jumps
Combo 2 – 2 hang power cleans @ 155 + 2 push press @ 155
Gonna be on the shelf for a few days but I will try to do the best I can to mimic the programming…
I’m really loving the programming CJ. I got a great group of training partners here in Vancouver and I’m excited for the 2012 season.
You’ll be back quick Jason! The first 48 hours are the worst.
Solid creativity buddy! Hang in there. Doing the therapy and rehab now will pay dividends down the road.
A: DL: 365, 385, 405
BJ: 38, 43, 44.5″
B: Worked up to 235 (PC / SJ)
C: 27
- really wanted to hit 30 but had no “pop” and pretty much did them all as singles.
D: 15m, 10m, 10m,
- tripped on my fingers on the first attempt but it’s probably the longest I’ve gone in a while. Shoulder fatigue and some nagging wrist pain limited the next 2 attempts. Definitely feeling more comfortable with these lately. Love that they are programed regularly.
Great training day… we missed you here today Jason. Heal up buddy and them come back and push me to lift heavier!
A: 295 / 38″
315 / 43″
330 / 45″
B: 185
C: 18
D: 20ft
I must say, I’m really diggin the programming! Keep up the good work CJ!
A. 385, 42″
405, 42″
425, 42″
- Did all the box jumps from a seated position, on a 20″ box. Just working on that seated explosion. felt good.
B. worked up to 275. just for a switch up today was going power clean and push jerk. Need to work some form on my Power clean, I take advantage of my strength in my FS and often I just throw heavier weight on me and can just squat it up. the Push jerk felt good with 275, gott trust myself. I like it better than a Split.
C. 33 reps.
- Could have gone a couple more if not for the cement in my legs!! the last few days left my legs wrecked!!
D. didnt get to try my max distance had to teach class. But I was messing with pressing up into handstands and tuck ups. ill give it a try another day.
Well done buddy! Yes, this week of training was not designed to leave you feeling “fresh” for this little 3 minute effort. Good job working through it.
A. worked up to 170kgx5, this is a PR for me felt strong
B. 110kg went up easy, cleaned 125 easiy but my rack is so tight that can’t regrip at the top….and I caught the clean with 2 fingers around the bar so no jerk, sorry. but the 125 was a 5k pr
C. got 29 reps, back rack posistion felt like it was taking away from this as well, couldn’t fully use my legs to go overhead. frustrating.
D. don’t know how far I went but I am getting better at these.
Solid PRs buddy. Dig in to http://www.mobilitywod.com and search out everything that K-Star has posted on shoulder mobility and improving your rack position.
Calvin Sun also wrote a great post for the Invictus site about improving your rack position. Check it out:
http://www.crossfitinvictus.com/must-read-posts/how-to-get-a-better-rack/